What do the different cardio tests mean?
As part of our Technogym Checkup we run a cardio test. Cardiovascular ability is an important part of overall health and fitness and is one of the 6 parts of health that the checkup covers.
The cardio test gives an indication of your VO₂ max levels. VO₂ max is the maximum amount of oxygen your body can use during intense exercise. It measures your fitness and endurance capacity. Higher VO₂ max indicates better
aerobic fitness.
Optimal VO₂ max levels vary by age and sex but here’s a general guide for healthy adults, always better to aim for the higher end of the range:
VO₂ Max Optimal Ranges (mL/kg/min)
Age Group Men (Optimal Range) Women (Optimal Range)
20–29 42–46+ 35–39+
30–39 40–44+ 33–37+
40–49 37–41+ 30–34+
50–59 35–38+ 28–31+
60+ 32–36+ 26–29+
Worth noting….Elite athletes often have much higher VO₂ max values (e.g., 70+ mL/kg/min for male endurance athletes and 60+ for female endurance athletes).
Now, on to how we test for these values. You will complete one of the following 3 tests either on the bike or the treadmill, depending on which test is the most appropriate for you.
Maximal Cardio Test
As the name suggests this test pushes you to your maximum effort, measuring true maximal capacity. It requires you
to walk/run or cycle until exhaustion or close to it.
You will wear a heart rate monitor to gauge your effort and either on the bike or treadmill you will gradually increase in
speed and either incline or resistance until you cannot continue any longer.
In theory this test doesn’t end, and the fitter you are the longer this type of test will take. On the treadmill the speed
increases all the way up to a run, so if that isn’t appropriate for you then the submaximal test will be more appropriate.
Bruce Protocol
This is a type of maximal cardio test and has very specific parameters around timing of each intensity increase. It must
be completed on the treadmill and starts out at a walking pace, with a progressive intensity increase every 3 minutes.
Both speed and incline increase with each stage, requiring the individual to exert progressively more effort until
exhaustion or excessive heart rate increase.
Submaximal Cardio Test
This test is the less intense version of the above tests. It requires effort below maximal levels, usually up to 70–85% of
maximum heart rate. This test can be done on the treadmill or bike and requires consistent heart rate control as thespeed and resistance increases and decreases periodically. This test lasts about 12-15 minutes depending on how
quickly your heart rate adjusts to each stage.
In summary, Maximal tests measure the absolute maximum effort and are more precise but physically demanding.
Submaximal tests estimate fitness based on a lower, sustainable effort and are safer and more practical for many
populations
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